Finding the normal weight for a 5 10 female isn't just about looking at a chart on a doctor's office wall and nodding. It’s more complicated than that. A lot more. If you're 5'10", you’re already taller than about 99% of women in the United States, according to data from the National Center for Health Statistics. Being "statuesque" comes with a weird set of health metrics that don't always apply to shorter people.
Standard charts say one thing. Your mirror says another. Your jeans say a third.
Honestly, the "ideal" weight is often a moving target based on whether you're built like a marathoner or a powerlifter.
The Math Behind the BMI (and Why It’s Kinda Broken)
Let’s get the clinical stuff out of the way first. Most doctors will point you toward the Body Mass Index (BMI). For a woman who is 5 feet 10 inches tall, the National Institutes of Health (NIH) defines the "normal" range as having a BMI between 18.5 and 24.9.
What does that look like in actual pounds?
Mathematically, we are looking at a window of roughly 129 to 174 pounds.
That is a huge gap. It's a 45-pound range. Someone at 130 pounds looks significantly different from someone at 170 pounds, yet the medical community technically lumps them into the same "normal" bucket. This is where the frustration starts for a lot of women. If you hit 175, you’re suddenly labeled "overweight," even if you spent the last six months hitting the squat rack and gaining pure muscle.
The BMI formula is simple: $$BMI = \frac{weight(kg)}{height(m)^2}$$.
Because the formula squares your height, it tends to be less accurate for people at the extreme ends of the height spectrum. If you’re very tall, like 5'10" or 6'0", the BMI often overestimates body fat. It doesn't account for the fact that taller frames naturally carry more bone mass and connective tissue.
📖 Related: Lower Back Weight Exercises: What Most People Get Wrong About Spinal Strength
Frame Size: The Factor Nobody Talks About
You’ve probably heard someone say they are "big-boned." People usually say it as a joke or an excuse, but in the world of clinical health, it’s a real thing. It’s called anthropometry.
The width of your wrists and elbows actually dictates how much weight your skeleton can comfortably support. If you have a small frame, 135 pounds might feel perfect. But if you have a large frame—meaning your bone structure is naturally wider—dropping to 135 pounds might make you look gaunt or feel constantly fatigued.
There’s a quick and dirty way to check this. Wrap your thumb and middle finger around your opposite wrist. If they overlap, you likely have a small frame. If they just touch, you’re medium. If there’s a gap? You’re large-framed. For a large-framed normal weight for a 5 10 female, the scale is naturally going to tilt toward that 165–174 pound range, and that is perfectly healthy.
Muscle vs. Fat: The Density Dilemma
Muscle is dense. It’s heavy.
Think about two women, both 5'10", both weighing 170 pounds. Woman A is a competitive swimmer. She has broad shoulders, a low body fat percentage, and high bone density. Woman B is sedentary and has very little muscle mass. On paper, their BMI is identical. In reality, their metabolic health is worlds apart.
This is why "normal" weight is such a tricky term.
The swimmer likely has a higher Basal Metabolic Rate (BMR), meaning her body burns more calories just existing. If she tried to cut down to 140 pounds to fit a "mid-range" BMI, she would likely lose significant muscle mass and mess with her hormonal balance.
The Role of Age and Hormones
Weight isn't static. It changes as you move through different life stages.
A 22-year-old woman who is 5'10" will likely find it easier to stay at the lower end of the weight spectrum. However, as women enter their 30s and 40s, sarcopenia (natural muscle loss) and shifts in estrogen can cause weight to redistribute, usually toward the midsection.
Research published in the Journal of the American Geriatrics Society suggests that for older adults, being on the slightly higher end of the "normal" BMI range—or even slightly into the "overweight" category—might actually provide a protective effect against bone fractures and certain chronic illnesses.
It’s called the "obesity paradox," though that’s a bit of a misnomer. It’s really just about having enough reserve to handle the physical toll of aging.
💡 You might also like: Why Is Chicken Pox Called That? The Weird History of a Common Itch
What the Experts Say
Dr. Yoni Freedhoff, a well-known obesity expert and assistant professor at the University of Ottawa, often argues that the "best" weight is whatever weight you reach when you’re living the healthiest life you can actually enjoy.
If you have to starve yourself and spend three hours a day in the gym to maintain 135 pounds at 5'10", that isn't your "normal" weight. It’s a weight you’re holding hostage.
Conversely, if you feel sluggish and your blood pressure is creeping up at 185 pounds, your body might be signaling that it's carrying more than its structural "normal."
Beyond the Scale: Health Markers That Actually Matter
If we stop obsessing over the number on the floor, what should we look at?
- Waist-to-Hip Ratio: This is a much better predictor of heart disease than BMI. For women, a ratio of 0.85 or lower is generally considered healthy. It measures visceral fat—the stuff that sits around your organs.
- Resting Heart Rate: A lower resting heart rate usually indicates better cardiovascular fitness, regardless of whether you weigh 150 or 170.
- Blood Sugar and Lipids: If your A1C and cholesterol levels are in the green, your weight is likely not causing immediate metabolic damage.
- Energy Levels: Can you climb three flights of stairs without feeling like you need a nap?
The Social Pressure of Being a Tall Woman
Let's be real for a second. Being a 5'10" woman involves a lot of social baggage.
There’s this weird pressure to be "willowy" or "model-esque." Because the fashion industry has historically used 5'10" as the standard height for runway models—who are often maintained at weights well below the 18.5 BMI threshold—many tall women feel "huge" even when they are at a medically healthy weight.
You aren't a "failed" model. You’re a human being with a tall skeleton.
When a 5'2" woman gains five pounds, it shows up immediately. When you're 5'10", you have a lot more "vertical real estate" to distribute weight. This can be a double-edged sword. It means you can carry a healthy amount of muscle without looking "bulky," but it also means you might ignore gradual weight gain until it becomes a health issue.
Specific Nutritional Needs for the 5 10 Frame
Because you have more mass than the average woman, your caloric needs are naturally higher.
A sedentary 5'10" woman usually needs around 1,900 to 2,100 calories just to maintain her weight. If you’re active? That number can easily jump to 2,500+.
One of the biggest mistakes tall women make is trying to eat the same portion sizes as their shorter friends. If you're eating 1,200 calories a day—a common "diet" number—you are essentially putting your body into a massive deficit that can lead to hair loss, brittle nails, and the loss of your menstrual cycle (amenorrhea).
Bone Health is Non-Negotiable
Tall people have longer levers. Long bones mean more surface area and a higher risk for osteoporosis later in life.
If you’re 5'10", your normal weight should ideally include enough weight-bearing exercise to keep those bones dense. This means lifting weights or high-impact movement. It also means you need to be diligent about Calcium and Vitamin D3.
👉 See also: Why Sex Sister and Sister Roles in Early Psychoanalysis Still Matter Today
The International Osteoporosis Foundation notes that peak bone mass is reached in your 20s. If you spent those years drastically underweight to meet a certain aesthetic, you might be paying for it in your 50s.
A Practical Breakdown of the Numbers
If you are looking for a "sanity check" on where you stand, don't just look at one number. Look at the spectrum.
- The 130s: This is the very bottom of the healthy range. For most 5'10" women, this is only sustainable with a very small frame and low muscle mass.
- The 140s-150s: Often considered the "sweet spot" for many, but still potentially too thin for those with athletic builds.
- The 160s: This is a very common weight for healthy, active tall women. It allows for muscle density and hormonal health.
- The 170s: Still "normal" by BMI standards. If you lift weights or have a broad frame, you likely look very fit at this weight.
Moving Toward "Functional Weight"
Instead of chasing a "normal weight for a 5 10 female," try chasing a functional weight.
What is the weight where your periods are regular? Where you aren't thinking about food every waking second? Where you can lift your own carry-on bag into the overhead bin without struggling?
That number is your real normal.
It might be 158 pounds. It might be 168 pounds. It almost certainly isn't the number you see on a "Standard Height/Weight" chart from 1955.
Actionable Next Steps
- Ditch the standard scale for a week: Focus entirely on how your clothes fit and how your joints feel.
- Get a DEXA scan: If you’re really curious about your "normal," a DEXA scan will tell you exactly how much of your weight is bone, muscle, and fat. It takes the guesswork out of the BMI.
- Calculate your TDEE (Total Daily Energy Expenditure): Use an online calculator that factors in your height. You’ll probably be surprised by how much fuel a 5'10" body actually requires.
- Prioritize protein: To maintain the muscle that keeps your metabolism high, aim for roughly 0.8 grams of protein per pound of body weight.
- Check your waist circumference: Use a soft tape measure. If you're under 35 inches, your internal health markers are likely in a good spot, regardless of the scale.
The reality of being 5'10" is that you occupy more space in the world. That’s not a bad thing. It’s a biological fact. Your "normal" should reflect the strength and scale of your frame, not a restrictive ideal designed for someone six inches shorter than you.